"That's what the viral "10-3-2-1-0" sleep hack is all about. It suggests you should stop drinking caffeine 10 hours before you plan to go to bed. It also recommends that you should stop eating three hours before bed, banish work-related thoughts two hours before bed, and ditch screens an hour before bed. If you do all of that, you should be able to hit snooze zero times in the morning: 10-3-2-1-0."
"According to Dr. Nicole Moshfegh, a licensed clinical psychologist, sleep specialist, and author of The Book of Sleep, this is a simple way to remember the basic principles of good sleep hygiene, aka all the habits you follow in the evening to ensure you get enough rest. "It packages the rules in an easy-to-remember format, which can be helpful for people who like structure"
The 10-3-2-1-0 routine prescribes stopping caffeine 10 hours before bedtime, finishing eating three hours before sleep, avoiding work-related thoughts two hours before bed, and ditching screens one hour before sleep. The approach treats sleep hygiene as a daytime-to-evening process and encourages starting the wind-down earlier to reduce factors that impair sleep. Caffeine can linger due to a roughly six-hour half-life and may delay or disrupt sleep for sensitive or slow-metabolizing individuals. Limiting stimulating behaviors and exposures well before bedtime can improve sleep quality and reduce morning reliance on the snooze button.
Read at Bustle
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